A.

6 sets:

2 push jerks + 1 split jerk 

B.

15 min amrap:

alternate full rounds with a partner

15/12 cal row

10 CTB pull-ups

20 STO (95/65)

A.

3×3 deadlift

B.

21 deadlifts (225/155)

42 push ups

800m run

15 deadlifts

30 push ups

400m run

9 deadlifts

18 push ups

200m run

A.

4×5 clean grip deadlift (@ 2121)

B.

10 min amrap:

8 hang squat cleans (115/75)

10 front rack lunges (115/75)

12 sit ups

A.

2RM front squat (@3211)

B.

1 set of max reps at 50% of part A weight, no tempo

C.

for time:

21-15-9

thrusters (95/65)

TTB

burpees over the bar

A.

1RM weighted pull-up

1RM weighted dip

B.

1 set max strict pull-ups

1 set max strict dips

C.

for time:

50-40-30-20-10

push ups

KBS

jerk skills and drills

A.

close grip bench press

C.

7 min amrap:

3-6-9-12-15….

HSPUs

hang power snatch (115/75)

A.

5 sets: 3 position clean

B.

3×3 clean pull

C.

7 rounds for time:

10 WBS

10 CTB pull-ups

5k run for time

A.

8×3 push press

B.

3 rounds for time:

300m run

20 KBS

20 pull-ups